WoDs week 11/6/2017

Every morning is started with a 3 mile fasted trail walk weather permitting (will not go in rain or snow)

Monday:
30 Minute EMOM:
A: 14 Hang Cleans 115#
B: 10 Bent Over Rows 55# (in each hand)
C: 20 Reps T2B Drill

Evening:
Strength/Skill:
(1) Pull-ups (Weighted/Strict/Box or Low Bar)
2-2-2-2-2
Met-Con:
5 Rounds
(1) 21 Wall Balls (14/20lbs.)
(2) 7/10 Calorie Row
(3) 10 Alternating DB Snatches (35/50lbs.)
* 15 minute time cap

Tuesday:
6x6 RDL
6x6 Backsquat
3x5 Snatch Balance
4x10 EarthQuake Bar Press
4x10 Bendhind the Neck Z Press
4x10 Bent Over Row

Evening:
Strength/Skill:
(1) Ring Dips (Weighted/Strict/Toe Assisted)
2-2-2-2-2
Met-Con:
6-9-12-15
(1) Deadlifts (135lbs.)
(2) Hang Power Cleans
(3) Push Presses
(4) Over the Bar Burpees

Wednesday:
Kneeling Press
Upright Row
Kneeling KB Chop
T2B Drill

Evening:
Strength/Skill:
(1) Pull-ups 3-2-2-2-2
(2) Negatives 4x2 (3 Count)
Met-Con:
10 Minute AMRAP
(1) 10 KB Swings (50lbs.)
(2) 15 Sit-ups
* Rest 5 minutes
10 Minute AMRAP
(3) 10 Toes to Bar
(4) 5 DB Renegade Rows (50lbs.)

Thursday:
3x3 Deficit Deadlifts
3x5 Pause Front Squats 5 second pause 1
DB OHS
4x5 Strict Press
4x5 Snatch High Pull

Evening:
Bball

Friday:
Morning Hike + Evening Hike

Saturday:
Morning: Goat Yoga

Late Afternoon: 6 Rounds
You Go, I Go
Row 12 calories
8 55# DB Power Cleans
6 55# DB Push Press
4 55# DB Thrusters

Evening: Later a weighted Hike